Capacity

Warmup
3 rounds
1 min cardio (try different machines each round)
Rd 1: 10 step ups/ Rd 2: 10 tuck jumps/ Rd 3: 5 Box jumps
8 Cossack squats L + R
8 Single arm DB Strict press L + R

Prep
DB loading

This workout is from our friends at Street Parking. Choose a box height that you can jump on consistently with no breaks for all 20 reps. Alternatively, reduce reps to 15.

For DB weight, most rounds should be unbroken for the shoulder to overheads and squats. Prioritize reps over loading here. Final round might require a quick break mid set. ing

Option to use a barbell if preferred.